Male model ex_A5VB2U

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Shoulders · Band

Side Lateral Raise Resistance Band

beginnerstrength

Side Lateral Raise Resistance Band is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Side Lateral Raise Resistance Band

Stand with your feet shoulder-width apart and place the middle of a resistance band under both feet. Hold one handle in each hand, arms down by your sides, and palms facing inward.
Lift your arms out to the sides until they are parallel to the floor, forming a "T" shape with your body. Focusing on lifting with your shoulders and keeping your palms facing down.
Slowly lower your arms back to the starting position with control.
Repeat for the desired number of repetitions.

Form tips

Exhale as you lift your arms and inhale as you lower them back down.
Use a resistance band that provides enough tension to challenge your muscles without compromising form.
Avoid swinging your body or using momentum to lift the band.

Side Lateral Raise Resistance Band alternatives

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Laying Lateral Raise

Delts · intermediate

More delts exercises

Leaning Dumbbell Lateral Raise

Delts · intermediate

Landmine Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Side Lateral Raise Resistance Band FAQ

What muscles does Side Lateral Raise Resistance Band work?

Side Lateral Raise Resistance Band mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Side Lateral Raise Resistance Band?

You need a band.

How many sets and reps of Side Lateral Raise Resistance Band should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Side Lateral Raise Resistance Band good for beginners?

Yes. Side Lateral Raise Resistance Band is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Side Lateral Raise Resistance Band burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Side Lateral Raise Resistance Band?

Other exercises for the delts include Plate Lateral Raise, Lateral Raise Bodyweight, Machine Lateral Raise and Laying Lateral Raise.

For developers

Use Side Lateral Raise Resistance Band in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_A5VB2U" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_A5VB2U",
  "name": "Side Lateral Raise Resistance Band",
  "model": "male",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_A5VB2U/mp4-720.mp4?…",
    "poster": "https://…/ex_A5VB2U/poster.jpg?…"
  }
}